WISH'ers walking, running and "other"ing in 2012--General Discussion thread

[johde]

Hi All

Joan - Congratulation on the Princess

Diane - Sounds like things are coming along niceley.

AFM - I decided to do my Long run on Wednesday. I did 9 miles at a slow 15:25 pace. I was getting over a cold and wanting to take it easy. I did a run 1:15/walk 2:15. Yesterday and today were both wet days like it was for you Joan. I decided to play it safe and was going to do some speedwork when during a slow point in the rain. I got to the track and it started raining a little bit harder. I changed plans during my first 800m repeat and decided to do what Galloway calls a "magic mile" Where you go nearly all out for 1 mile and use that to decide if your goal time is reasonable. I finished the mile in 10:33 although I did stop the time briefly to retie my shoe. Plugging that into his calculator give a 12:40 pace and a 2:46 half marathon. So my goal of 2:50-2:55 is definately in the ballpark. There calling for a little bit of snow here tonight but it's only supposed to be slushy. I'm hopefully going to get a few miles in. This might be my first 3 days in a row of running. But if I keep another one short it shouldn't be too bad.

 

[DianeL]

WTG Jeremy on the magical mile! Hope the slushy isn't too bad tomorrow.

 

[jmasgat]

Unbelievable. That's all I can say. 4" of fresh snow on the ground. Words--of a family nature--can not describe my thoughts on this right now.

Diane No I d din't get out today. So now will make a game time decision tomorrow on what to do for my 15.

Jeremy That's good to hear on your mile and your outlook for your next 1/2. Sounds like you are in good shape. It is a nice feeling to go into a race feeling like you're well-prepared, injury-free and ready to do big things. Doesn't happen all the time, but when it does it can be great.

Cindy Good to hear there's another WISHer running Boston. I hope to be able to enjoy the race, too, but it seems like my whole family is going to come out and cheer, so that's a pressure I don't need. Plus can anyone really enjoy running 26.2 miles?

Joan Saw your race report and pictures. Wow, impressed that with you and DD various ailments you all managed to have a good time. Good for you for having a positive attitude.

Off to bed...and to wish the snow away (fat chance!)

Maura

 

[WVUFan]

Maura- About a month ago you said that after a marathon you sometimes focus on faster shorter runs (or something to that effect). Thank you for that advice. I have not worked on speed for months due to injury then the cold weather. I have been at disney for the last week for DD's birthday. I ran the princess and was only 15 minutes slower than my PR even though I stopped at every character. Yesterday I ran the ESPN 5k and have a new PR! I'm hoping I'll return to better weather and can start doing more speedwork.

 

[FFigawi]

Plus can anyone really enjoy running 26.2 miles?

Sure they can! That's why 20,000 people sign up for Disney every year.

On a serious note, I hope the pressure from having your family there doesn't ruin the experience and enjoyment of Boston for you. Getting in is an accomplishment to be proud of, and I hope you can enjoy running the race for you and don't get caught up trying to run to please anyone else.

 

[jmasgat]

Well, after getting 4" of snow last night and winds of 15mph today, I decided I just couldn't battle slippery roads for my 15 miler. So I sucked it up and went to the gym. I treated the 15 miles like 3 5-mile runs (which corresponds with my gel breaks) and actually switched treadmills after each 5 miles. This kept me mostly sane and I made it through. I kept telling myself the +'s of doing this--running in shorts & T-shirt, plenty of water available, easier on the legs. That helped somewhat. Plus I got to do my post-run yoga stretches and foam rollering without my dog jumping all over me.

Although I did miss being able to spit....

Maura

 

[DrMomof3]

I could use some advice.
I did my long run on Saturday morning (on my treadmill since I was home alone with my 2 younger kids). I was supposed to go 12 miles but after 10.5 miles I had to stop or my daughter was going to be late to ballet class. I think I finished in about 2:22 or so.
Anyway here's my question.... I wasn't feeling great on Saturday. I was overtired and my body just felt a little stiff. I cut back from my usual run 2: walk 1 and just did run 1: walk 1. I turned up the speed a bit on the run since I was only running 1 minute at a time. Afterwards I felt sore. And today I feel a little sore. Nothing terrible, nothing disabling but I definitely feel it. My quads object a bit when I climb the stairs, etc. Is that ok? Or should I have slowed down a bit more on the run? I don't want to get injured but I'd love to push myself to go a bit faster.
For the only race I've ever run (Disney 1/2 in January), I finished in 2:44 (and some seconds - can't remember ). I seriously put everything into that race - I thought I might vomit after crossing the finish line! (I did spend the afternoon at MK with 3 little kids and my child-like parents so I was functioning). I know I'm not supposed to go all-out on training runs but I'm not sure where the balance should be.

Thanks!
Amanda

 

[johde]

Amanda - The normal plan is to do your long runs 2 minutes slower than your race pace, and save your speed for at most 1 day a week. That being said, I think we've all gone out too fast at times. Today was a short run but I was trying a new more agressive walk run ratio and I did the same thing. My first run interval was pretty good, my next 2 were too fast, and they were up hill.

Maura - Great job on getting the 15 miles in under adverse conditions. You got quite a bit more snow last than than we did. We had just a dusting.

I wouldn't say I feel well prepared for this upcoming race. My speed is coming along nicely, my endurance seems to be lacking. Looking back at this year. I've had long runs in January of 6,7, and 6; in February only one long run of 7.7; and Last week I did 9. My monthly mileage Since October has been 55,58, 51, 57 and 50. The 2 month before that were 63 and 78 preparing were my October half. So while I feel better in term of speed, it's finishing I'm worried about, especially going out too fast. One advantage I have this time is a flat course. When I mapped it out once 165 ft of gain over the entire 13.1 miles. The last 5 miles are slightly downhill.

Today I did 3.5 miles run 1:30/ walk 1:00. Like I said above, I started off too quickly but eventually found my groove. My pulse jumped up more then I would like for this short of a distance.

 

[jmasgat]

Amanda I wouldn't worry about being sore. Sore is okay (pain is not). Every run is different and you mixed it up a little from your usual pace. I am not a run/walker, so I don't know what to say about "the right way" to work on pace. Training plans/paces are all different. Do you have a Galloway (or other) reference book? Maybe one of the other board Galloway runners can give you some advice.

Jeremy Hope you're endurance holds for your race. I know that sometimes I worry about having lost mine between races, but it still seems to be there when it's time for the next race. You got in 9 miles--and that's pretty good. Most importantly, don't psych yourself out by thinking you "won't" or "can't" race well.

Maura

 

[DianeL]

Amanda Hope your all recovered Great job in getting in those miles, especially on the TM!

Jeremy How's this weekend's weather looking? What's your long run this week?

Maura Loved your idea of switching up on the TM's each 5 miles. Funny thing but I think that would have worked for me too. Anything to break it up Great job in getting it done!

I spoke with someone today about our park and I'm glad I picked the run in the rain. I was told the park was quite slippery. For me, tonight was the usual gym evening. The addition of the leg machines are going well. My knee seems to be better from the class. I spoke with an instructor and will layer another pad under my yoga mat. Tomorrow is my short run. Can't wait for dry ground so I can get outside after work.

Hope the weather brings wonderful miles for all Happy training!

 

[johde]

Hi All

Well I bit the bullet and signed up for the Disneyland Half. I was hoping to get airfare first but the race is showing 90% full. It's filling up quickly.

Maura - Thanks for the encouragement.

Diane - Hopefully things will dry out for you.

It's not that I "can't" do it. I've done it twice. I'm just going to need to use my head more, especially in the first few miles. Last October in Columbus, I started off faster than I wanted to but was able to hold on and get a great PR of 3:07 from a May debut of 3:28. I'm going to need to show more restraint the first several miles and if I'm feeling good pour it on at the end. I mapped the route online It has a slow but fairly steady uphill between miles 1.5 and 5.5 of about 100 ft (not a lot). Stays real flat through the turnaround and finishes downhill through most of uphill. Total elavation change if only 157 feet. My current 4 mile loop through town has almost that much.

I currently have 3 weekend runs left. This weekend and next weekend I want to do 10 miles one weekend and a quick (or at least a fast finish) 7. I haven't decided on the order. I'll then do 5 or so for a taper the week before the race.

Yesterday I went out for a short run. I did 3 miles. 1/2 mi. warmup, 2 mile slow run without walking, 1/2 mile cool down. This will probably be my last straight running day until after the race. I've got a 5K I've done 3 out of 4 year that I'm thinking of making the goal of running straight through (even though I'd probably get a better time using run/walk). The first mile as a 13:16 pace and the second mile was a 13:57 pace.

 

[sug78]

Just got back from Disneyworld and finished the ESPN 5k. My chip time was 31:40- I did 6 min. run / 30 sec.- 1 min. walk. It was a great first race

 

[johde]

Hi All

Sug78- Contratulation on the ESPN 5K. Glad you had fun.

The weather was cold so I decided that this week would be the tempo run. Especially since my legs were rested from having not ran since Monday. The Good news, I did a 6.2 mile tempo run at a 12:43 pace. Right now I think my goal time is 2:50-2:55 (12:59-13:20 pace). So a good tempo run overall. The bad is horrible positive split. The first 5K was at a 12:24 pace and the second 5K was at a 13:04 pace. Although some of that can be explained be the slightly downhill first half and slightly uphill second half. I'm going to need to either really watch my speed at the start or put in a slightly longer walk break to compensate.

 

[dsnyfan21]

Hi all WISHers!

I have been MIA lately on the boards although I know a lot of you have seen me on FB and at WDW in Jan and the Princess that just passed. I have subscribed to this thread and get emails so I have been trying to keep up with you all through that. I don't have much of an excuse except that I usually can catch up with everyone on FB and then I don't have much time left for the two boards I belong to.UGH!

Jeremy, good catch with getting registered for DL. I did it last year and two years before that. Hopefully, I will make it back out there for the 10th year Anniversary. (flights are so expensive out there from FLL)

You all seem to be doing pretty well and I wanted to come out of lurkiness.

AFM: my last Half Marathon for awhile was Princess. (I have now done all 3 and hope to keep it a trend) and I really should have stopped after Spacecoast in November as my foot/toe issue has just gotten so bad and usually in pain starting at mile 6 or sooner.
I have surgery planned, hopefully, for April 1st to get the toe joint cleaned out and the metatarsal that leads to the big joint pinned back in place as it is not in proper place right now. Hope that isn't tmi for you all.
I have then decided I am doing the W&D as a relay with a team mate from the ROTE group. We still need to think of a name. I am going to do the first 5 miles. I then want to do the Spacecoast again and then I am going to do the WDW FULL!! yes, I said FULL. I know, I don't usually do fulls, and I have done about 18 Halfs to this point. I have a FULL marathon on my bucket list and I figure after surgery would be the best time to do it, fresh from rehab.

I hope to keep up with you all and I will definately be keeping up with you even if I am not posting.

Tracy

 

[JimB.]

Happy Saturday WISHERS!!


I did the Gate River Run 15K in Jacksonville, FL this morning. It started at 0830 and about 45º, and was over 60º within the first 45 minutes. I wore a long sleeved compression shirt over my race shirt, and had to shed that at about mile 4. I lost a bit of time getting untangled from spandex spaghetti, but otherwise it went very well.

It's called the "River Run" because it crosses the St Johns River. Twice. The first bridge is relatively short but the second is over a 3/4 mile long and is about 200' tall it it's center. I negotiated it without significant difficulty, but slowly. Once over the top I literally CAREENED down the backside going as fast as I safely (sorta') could to get some lost time back.

Final time was 80:58. 8:34 pace. For me, that's a pretty quick pace I was hoping to break 80 minutes, and probably lost that messing with my shirt, but that's ok. The REALLY cool thing is that after today I'm thinkin' that MAYBE a sub-2 hour 1/2 M may be in my future somewhere. Not bad for a 52 year old geezer like me.

Next up: EE with my DD in May.

As an aside, I don't know if ya'll heard, but Sally Meyerhoff, 27, a world class marathoner & triathlete was killed last week while on a bike training ride. Bummer. BIG Bummer, esp. since it appears she ran a STOP sign. Those of you on bikes, PLEASE be careful!! (And I should know, having run into a truck at 20 mph a couple of years ago.)

 

[John VN]

WAY TO GO, Jim I think all clothing should utilize Velcro for quick stripping.

A good day for this 60yo geezer also. Got out the door at 6:40AM, 42*F with frost on the roofs here in SW Fl. and started off fast walking right away. Had a good walk of 6.48 miles in 1:01:28 without over doing it. If I can stay on schedule, I'm pretty sure I'll get next year's Marathon for my second Goofy under 4:30 and then some.

 

[jmasgat]

John Holy Cow! You are one fast walkin' dude! Great walk.

Jim As a fellow 52-year old, I have to say that your pace was great. You are definitely on track for sub-2:00. Great race. My first training plan--which I used for the dearly departed Minnie 15k-- was one I pulled from the Gate River Run web site. Worked out really well for me.

Tracy Always good to see you pop in here. See you over in FB-land.

Jeremy Sounds like your training is going well. I know that when I ran the Freep marathon, I paid special attention to my pace for the first few miles to make sure I didn't go out too fast (of course, after the first 1/2 mile--you need that long for the Garmin to really read well) It is definitely a learned behavior.

sug78 Fantastic finish for your first race! So what's up next?

AFM... another 20-miler in the books today on nice dry roads with a comfortably overcast temp in the 30's. Cardio-wise it was good, leg-wise-- I felt my adductors and hip flexors most of the way. Just my legs letting me know they are there and WHAT am I doing to them! One more 20-miler left in a couple of weeks. Can't believe my race is just 36 days away! I will be in the last wave start, and should get my number in the next couple of weeks.

Now time for coffee and then grocery shopping.

Maura

 

[Hockeychic]

I see this thread everytime I log on and can never think of what to post well finally I think I do.

Goals for 2011.
To lose 63 pds before Marathon weekend 2012
To complete the 8 races I have on schedule for this year. Not that I have never not finished a race but just putting it out there
To get a better time at each 1/2 I do this year and with the goal of jogging/walking races on marathon weekend.

That is all I can think of right now, hope to add to them as the year goes forward

 

[Cindylou]

Hi Everyone.

Kim, I think it is good to set your goals in writing as a reminder to yourself.

Maura: Great job on your 20 miler. You are going to ROCK Boston. I can't believe it's only 36 days away. Yikes!

John: I think it may have been colder in FL than in MA yesterday. Glad you were able to get out for such a speedy walk.

Jim: Great job on your race. It does seem like a 2 hour half is reasonable. Such sad news about Sally.

Tracy: Good luck with your surgery. I'm glad you've decided to do a Full. It will be a great accomplishment.

Jeremy: It is a really hard thing to start out slower in a race. You might want to consider starting further back than you might normally. It will force you to start slower, then give you the chance to pass so many more people.

Diane: Hope your knee is OK. Yes, yoga is supposed to be good for you. Good for you for including it.

I ran 16 miles today. I felt really good for the first 12. I kind of wish I was training for a half rather than a full. I think I'm well trained for that. Oh well. I'm still thrilled to be able to be a part of the race.

Have a great day everyone.
Cindy

 

[mla1977]

Hi Wishers! I needed a new pair of sneakers (way too many races on my last pair) so I got these: